Iron is one of the most disregarded minerals the human body needs to function well. Without iron, you can be left feeling fatigued, disoriented, and sometimes depressed. On the flip side, too much iron can actually cause you to experience constipation. Learn how iron benefits the body and just how important this mineral is to your everyday diet.
Iron is possibly one of the most forgotten and underappreciated minerals that the human body needs to function well. Without iron, you can be left feeling tired, disoriented, or even depressed. To ensure this doesn’t happen, many people take iron supplements; but you have to be careful. Too much iron can leave you on the toilet waiting for something to happen, to no avail. Too much iron can constipate!Let’s take a look at how iron benefits the body and understand just how important this mineral is to your everyday diet.
Iron is one of the minerals found in hemoglobin—the carrier of oxygen in the blood coursing through the body’s internal "highway" system. Hemoglobin gets the oxygen everywhere it needs to be, so when you don’t have enough hemoglobin in your blood you can become anemic. Anemia causes people to feel tired, experience constant headaches, and increases their vulnerability to infection.
Iron is also extremely important for normal brain function and can help ward off depression in many cases. Iron boosts the immune system and can help alleviate weakness, irritability, and dizziness. It’s not uncommon for doctors to prescribe Iron supplements for people suffering from deficiencies of this substance. Unfortunately, too much of a good thing can be bad. Too much Iron can cause a wide range of side effects including:
- Constipation
- Abdominal pain
- Severe nausea
- Vomiting or diarrhea with blood
You need to contact you doctor if you experience any of these symptoms. Overdoses of Iron can also increase the risk of various cancers and even Parkinson’s disease.
Everyone should understand how to obtain the necessary amount of natural Iron from the foods they eat; many times an alteration in diet can remedy the deficiency. The recommended daily allowance of Iron differs among men, women, and children. Here’s a brief list of the United States Recommended Daily Allowances for Iron to help you understand how much you should be consuming:
RDA of Iron for Men
- 11 to 14 years old—12mg/day
- 19 years old and over—10mg/day
RDA of Iron for Women
- 11 to 50 years old—15mg/day
- Over 50 years old—10mg/day
- Pregnant—30mg/day
- Lactating women—15mg/day
RDA for Children
- 0 to 6 months—6mg/day
- 6 to 12 months—10mg/day
- 1 to 10 years—10mg/day
Foods that are high in Iron include organic leafy green vegetables, whole grain products, lean meats, free-range poultry, and non-farmed fish. Maintaining a smart and healthy diet is your best method of receiving all of the necessary vitamins and minerals your body needs. It’s interesting to note that Vitamin C can actually boost the positive health effects of Iron in your body. On the other side of the coin, caffeine can prohibit Iron absorption. It’s easy to observe how diet plays a critical role in achieving or restoring overall good health.
So far, we’ve discussed how and where to obtain the natural Iron your body needs, why it needs it, and what can happen if you take too many Iron supplements. But what are you to do about your current state of constipation? Luckily, quality products are readily available to assist you in relieving constipation symptoms and thoroughly cleansing your digestive system at the same time.
Oxy-Powder® is one such product. Through a unique combination of oxygenated Magnesium, organic Germanium-132 and citric acid, Oxy-Powder® liquefies deep down biological sludge and fecal waste that has built up in your colon over the years. Oxy-Powder®’s powerful formula gently cleanses the colon and leaves you feeling lighter, cleaner, and refreshed inside!
Within your colon, accumulated waste can severely hinder your body’s ability to absorb necessary nutrients. In fact, in most cases of constipation, toxins that should be expelled from the body wind up getting re-absorbed back into the blood stream, in effect poisoning your body. That’s part of the reason why you feel so sick and unhealthy whenever you’re constipated. Oxy-Powder® removes the sludge that’s clogging up your digestive system and promotes a harmonious environment for good bacteria to grow within your colon. The good bacteria are absolutely necessary to help break down food and support efficient digestion.
Adding a proper exercise routine, drinking plenty of purified water, and increasing your natural fiber intake is a great way to maintain your body’s new and improved digestive system. You may no longer have a need for Iron supplements because adopting a healthy diet means you’re getting all the minerals and nutrients your body needs; and with a cleaner colon, those nutrients can benefit your health moreso than in the past. You can feel better overall by reducing your risk of numerous health conditions and you may experience less stress as well. Overall, you can feel rejuvenated in mind, body, and spirit.
How do I use iron supplements?
- Take your iron pills with a glass of water or fruit juice at least 30 minutes before eating. Iron is absorbed (used by your body) better if taken between meals when your stomach is empty. Do not take your iron pill with milk or antacids. You may take iron pills with a small amount of food if the pill upsets your stomach. Taking your iron pills at bedtime may also upset your stomach.
- Wait at least two hours after taking your iron before taking other medicines. This includes medicines that can be bought over-the-counter. This is because some medicines stop the iron from being used by your body.
- Caregivers may tell you to take Vitamin C (orange or grapefruit juice) with your iron medicine. Vitamin C helps your body absorb iron.
- Liquid iron medicine may stain your teeth. To avoid staining, mix the medicine with water or fruit juice, and drink the liquid through a straw. You can also use a medicine dropper, placing the medicine on the back of your tongue. Brush your teeth right after taking liquid iron medicine.
- Iron may cause constipation. To avoid constipation (having hard, dry stools which are difficult to pass, less often than usual), exercise for at least 30 minutes, several times each week. Walking is good exercise for most people. Talk to your caregiver before starting to exercise. Your caregiver can help you plan the best exercise program for you. Eat foods high in fiber such as high fiber cereals, beans, raw vegetables, fresh fruits, and whole grain breads. Prune juice may help make the BM softer. Drinking more water can also help.
- Keep iron medicine away from children because too much iron could poison a child. All medicine should be kept locked and in a place that a child cannot reach.
Should I make changes to my diet?
Eating healthy foods may help you feel better and have more energy. Eat a variety of foods including fruits, vegetables, breads, dairy products, meat and fish.
- Eat iron-rich foods.
- Your body only absorbs a small amount of the iron in foods that you eat. The iron in certain foods are absorbed well by most people. These foods include beef, liver, kidney, pork, and poultry such as chicken and turkey. These foods also include fish, clams, oysters, and other seafood.
- Other iron-rich foods include nuts, eggs, or dried fruits (prunes, raisins, or apricots). Dark green leafy vegetables (spinach, kale and broccoli), beans (lima and kidney), or blackstrap molasses are also high in iron. Eating whole grain foods, such as bread or cereals, will also give you more iron. Eat iron-rich foods together with a food that is high in Vitamin C. Foods high in vitamin C include oranges, strawberries, cantaloupe, or orange juice. Eating these foods with a meal including iron-rich foods will help your body absorb iron better.
- Your body only absorbs a small amount of the iron in foods that you eat. The iron in certain foods are absorbed well by most people. These foods include beef, liver, kidney, pork, and poultry such as chicken and turkey. These foods also include fish, clams, oysters, and other seafood.
- Drink plenty of liquids. Drink six to eight (8-ounce) cups of liquid each day. Follow your caregiver's advice if you must limit the amount of liquid you drink. Decrease the amount of caffeine in your diet. Caffeine may be found in coffee, tea, soda, and some sports drinks and foods. Caffeine may keep your body from absorbing iron. Try to drink enough liquid each day, and not just when you feel thirsty.
How can I prevent iron deficiency anemia?
- Babies:
- Breast milk gives babies the right kind and amount of iron. If you feed your baby infant formula, make sure it is "iron-fortified" (has iron added to it). Ask your baby's caregiver which formula is best for your baby. You may begin offering your baby iron-fortified baby cereal when he is between four and six months old.
- Offer your baby plain or pureed (mashed) meats after six months old, and when he is able to eat them.
- Breast milk gives babies the right kind and amount of iron. If you feed your baby infant formula, make sure it is "iron-fortified" (has iron added to it). Ask your baby's caregiver which formula is best for your baby. You may begin offering your baby iron-fortified baby cereal when he is between four and six months old.
- Children: Children one to five years old only need about 24 ounces (three 8-ounce cups) of cow's milk, goat's milk, or soy milk each day. Make sure the milk you buy is "calcium-fortified". Drinking too much milk or other liquids may fill your child's stomach and decrease his hunger for solid foods. Eating too few solid foods may cause your child to not get enough iron and nutrients needed for normal growth. Feed your child foods that are high in iron every day.
- Adults:
- During pregnancy and lactation (breast feeding), a woman needs extra iron for herself and her baby. You may think that you are eating enough food, but your diet may still be low in iron. Go to your caregiver regularly during and after your pregnancy. Take vitamins as directed by your caregiver.
- Older adults often do not get enough iron in their diet. Ask your caregiver about the best vitamins to take each day. Ask your caregiver for more information about iron-rich foods and eating a balanced daily diet. Eating a variety of healthy foods may help you feel better.
- Stay away from "fad" diets because most are low in iron. Talk with your caregiver about foods you should eat. Information about diets that are high in iron is available from:
- During pregnancy and lactation (breast feeding), a woman needs extra iron for herself and her baby. You may think that you are eating enough food, but your diet may still be low in iron. Go to your caregiver regularly during and after your pregnancy. Take vitamins as directed by your caregiver.
